Effective technique for relieving back pain at home

Meditation is another technique that teaches us to focus on certain thoughts or feelings, and although we traditionally combine meditation with oriental philosophical and religious teachings, its positive effects are not related to religious or spiritual orientation. By concentrating the mind on a single word or phrase, you can achieve relaxation. After a while, the repetition of words or phrases may lead to a change in consciousness.

People explained that the process of meditation is not a deactivation of consciousness, but rather a silent concentration on thoughts, emotions and sensations. For meditation, you need to choose a quiet place where nothing will distract you, and take a comfortable steady position (the lotus position is not mandatory). Meditation begins with deep breathing when you concentrate your thoughts on a significant word, phrase or object.

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As every beginner knows, at first your consciousness will be wandering and scattered, but success comes with practice, because it takes a long time to learn to concentrate and to relax. Meditation reduces stress and relieves pain. There are many different ways of relaxation. Breathing exercises soothe the sympathetic nervous system, reduce blood pressure and relieve pain.

Many people just do not know how to breathe properly, but when they learn, this type of breathing becomes available at any time and helps to relax. During relaxation exercises, a deep breath is done from the abdomen and chest in a semi-bent or direct position of the body. Having put your hand over the abdominal cavity during breathing, you will feel how your stomach becomes flat at the time of exhalation.

Take just a few minutes out of each day to bring yourself to a state of calm and wellness and balance your life using a combination of guided meditations and mindfulness techniques. The techniques are a simple, practical relaxation method for anyone.

You will feel changes in the body after several courses, but it is better to start with 10 slow deep breaths. If you breathe too fast, you may feel dizzy, so breathe slowly. Perform breathing exercises along with other relaxation techniques to reduce the intensity of pain. The technique of gradual muscle relaxation is based on their consequent contraction and relaxation, starting from the legs and moving on to the thighs, buttocks, torso, arms, hands, chest, neck and muscles.

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In bookstores and markets, there is a large selection of audio cassettes with instructions for the sequential relaxation of the entire body. Exercises should be performed carefully, with a minimum reduction in those muscles that are a source of discomfort.

Try not to overexert the muscles during exercise and remember that cramps can arise in untrained muscles, because you are just starting to master the technique. This kind of exercise is a good way to get to know your body, because we often forget about the muscles we need for normal movement. The last step is the ability to contract and relax the muscles at the same time.

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Always complete the procedure with deep breaths, because they contribute to relaxation. Relaxation methods have no side effects. Just try not to get up too sharply, otherwise you can become dizzy and fall down. These methods are inexpensive, but to get a positive effect you will have to practice a lot.

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This article is solely for informational purposes and is not intended to provide medical advice. BetterMe doesn’t take responsibility for any possible consequences from any treatment, exercise, diet, application of medication or any similar action which results from reading or following the information contained in this article. Before undertaking any course of treatment please consult with your physician or other health care provider.